Aubri & Liv

Aubri & Liv All things fitness. All things fun.

06/22/2026

my weekly split:

mon - lower body
tues - upper body push
wed - core / conditioning
thurs - lower body
fri - upper body pull
sat - full body
sun - active recovery rest day

that’s👆🏼the exact weekly spilt I follows to see results

and here’s how I stayed consistent:

1. followed a workout plan so there was no guessing - just showing up + pressing play

2. doing my workout first thing in the morning before everyone else wakes up. my workouts are from home so I can get it done faster!

3. set out my clothes the night before — I’m doing it first thing in the morning so any barrier I can take away before the day even starts helps

4. track my progress. seeing how far I’ve come make it’s easier to keep going — I’m more motivated!

5. not having an all or nothing mindset. if I skip a day, no worries. pick it back up again tomorrow.

if you want a structured workout plan designed to help you stay consistent + build strength, comment “LIFTS” and I’ll send you what I’m currently following

06/21/2026

let’s hit those arms (bis + tris) right from your living room floor 💪🏼

save this quick arm workout + comment QUICK for more workouts that you can do from home ✨

3 rounds

- hammer curl + overhead press | 10
- runners curl | 10 each side
- overhead tricep extension | 12
- rotational arnold press | 10 each side
- upright row + ISO hold | 10 each side
- kneeling row + side raise + front raise | 10 each side
- hover hold single-arm press | 8 each side

06/20/2026

quick shoulder workout you can do with just a pair do dumbbells 💪🏼 comment “QUICK” for more workouts like this one

this workout:

- wide to narrow curl
- alt arnold press
- bent over row + fly
- upright row
- hammer curl

12 reps
repeat 3x

06/19/2026

this upper body will have you SCREAMING !! and the best part is you can do it right from your living room floor with a set of dumbbells 💪🏼

comment LIFTS for more workouts like these — minimal equipment + structured workouts that focus on building strength & seeing results

06/18/2026

we get so many messages asking about how to get abs or reduce belly fat — here’s the hard truth: there is no quick + simple fix.

if you have a goal of getting more defined abs, this is for you:

1. abs are built in the gym but revealed in the kitchen. body fat percentage is what determines visibility, not how many core exercises you do.

2. you cannot spot reduce belly fat. fat loss is systemic. ab exercises don’t preferentially burn fat from your midsection. to see abs, you need to lose fat overall.

3. cortisol stores fat around your midsection — sleep, stress, and under-eating are working against you more than your workouts are working for you.

4. hormones MATTER. estrogen influences where women store fat around the lower abdomen.

what you can actually do:

1. hit 30g protein and 25g fiber every day. these two alone do more for your midsection than any ab workout!!

2. lift heavy compound movements. squats, deadlifts, and rows build the deep core muscles that create definition underneath.

3. fix your gut. probiotics, fiber, and a walk after meals will change how your stomach looks faster than any crunch.

4. manage cortisol the best you can. sleep 7-8 hours, walk daily, don’t under-eat.

5. brace your core in every single lift. a braced core during every compound movement builds your midsection far more effectively than isolated ab work.

6. train with a core finisher after every workout. either choose workouts where they’re built in, or add in a 10 min core finisher to help build that ab visibility.

overall, the key to seeing abs is so much more than just a “core workout” every once in awhile. remember - consistency is key 👌

if you want daily structured workouts that focus on building strength + getting toned, comment “LIFTS” and I’ll send you the link to our newest program that does just that 💪🏼

06/16/2026

let’s grow those GLUTES!! save this for your next lower body + get ready to feel the burn 🔥🍑

comment “LIFTS” and I’ll send you the complete workout program I’m currently following — this glute workout is just a preview 👀

glute workout:

- b stance RDL | 10 each side
- sumo squat + jump | 12
- 45° quadruped kickback | 15 each side
- single leg glute bridge | 12 each side
- weighted glute march | 20 total

3 rounds - 60 sec rest between sets

06/15/2026

we love a curl. but if your arms feel like they’re missing something, we recommend this:

the bent over underhand row to bicep curl 💪🏼

and here’s what makes it different:

1. the underhand row loads your bicep heavier than a curl can → because your back is driving the movement, you can handle more weight than an isolated curl allows. more load over time is what builds more muscle over time !!

2. the row hits everything a curl misses
→ rear deltoid, rhomboids, upper back, lats. definition from the side and behind, not just the front. if your arms look flat in photos or from the side, it’s almost always because the posterior muscles are undertrained. combining these two is 🤌🏼

3. combining the row into a curl means the bicep never gets a break
→ the row initiates the pull, the curl finishes it. the muscle is under tension for the entire movement with no momentum to bail you out.

4. posture changes your whole silhouette
→ a strong upper back pulls your shoulders back naturally. that shift changes how your arms and your entire upper body look before anything else changes.

two dumbbells on your living room floor. this is allll it takes. 💖

in 2 weeks you’ll feel it. in 4 weeks you’ll see it. in 8 weeks someone will ask you what you’ve been doing. ❤️‍🔥

comment LIFTS and I’ll send you the workout program I’m currently following 🧚‍♀️

06/13/2026

an upper body workout that is hitting alll the areas 💪🏼

comment “SCULPT” if you want an 8-week program designed to get stronger + toned. we just finished our first 8 weeks and the results of the women were 🔥🔥

save this arm workout:

- rotation to overhead press
- eccentric hammer curl
- upright row to press
- openers to serves
- bent over row
- curl to front lift

12 reps each
repeat 3x

06/12/2026

if you want your legs to look defined from every angle — front, back, and side — these are the 5 movements that actually make that happen.

save this for your next lower body day 🦵🏽

1. RDL → trains your hamstrings in their most stretched position, which is where the most muscle growth happens. also hits your glutes and lower back in one movement.

2. bulgarian split squat → training one leg at a time forces each side to do its own work with no cheating from the stronger side. more glute activation than a regular squat and it fixes imbalances you didn’t even know you had !!

3. lateral lunge → the only movement on this list that trains your inner thigh and outer hip directly. the definition you want on the side of your legs cannot come from squats and lunges alone. you need to move sideways.

4. hip thrust → glutes reach their highest activation at full hip extension which happens here. no other movement loads the glute the way this one does at the top. 🍑

5. hamstring curl → your hamstrings have two jobs: extending your hip and bending your knee. every other movement on this list covers hip extension. this is the only one that trains the knee bend, which is what gives the back of your leg that full, defined shape.

If you want daily planned workouts that build upon each other week after week, comment ‘FIT’ and ill send you a link to our programs

06/10/2026

the sun is OUT and so are the shoulders 💪🏼 save this shoulder-focused upper body workout. plus — you can do it right from home with a pair of dumbbells ☀️

if you are wanting a consistent workout program this summer, comment “DAILY” and I will send you the link to our program with new weekly workouts dropping every sunday 👙🧚‍♀️

save this shoulder workout

circuit 1 | 10 reps | 3 rounds
- dumbbell chest press
- wide arnold press
- single arm row (both sides)

circuit 2 | 12 reps | 3 rounds
- delt fly to front raise
- goal post opener
- front raise to hammer curl

circuit 3 | 15 reps | 3 rounds
- kneeling tricep kickbacks
- full extension kickbacks

let’s get it! 🔥

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1984 N Chianti Street
Saratoga Springs, UT
84045

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